7 Minute BUTT & LEGS Home Workout

Follow Along Workout with THENX


7 Minute BUTT & LEGS Home Workout | NO EQUIPMENT – Join this workout and start building muscle. Follow along with Casi Davis as she shows you a 7 Minute BUTT & LEGS Home Workout. Do This Home Workout for increasing Strength and muscle in your Butt and legs without the need for weights or equipment.

Why it’s important to have a strong booty – besides looking good

Strong booty = strong core = strong back

The two A’s protect your back – your abs and your ass. It’s not possible to succeed at one without winning with the others. As a consequence of many hours of sitting, many people suffer from poor posture. Tight, shortened hip flexors, weak, over strechted hip extensors and glutes (booty) that forget how to activate properly all contribute to the most commonly observed postural deviations: swayback and kyphosis-lordosis.

A strong booty support your lower back. When your booty is not strong enough to perform their hip extension function, muscles that weren’t designed for the function will take over. Over time, these other muscles may become overstrained, resulting in pain and compression in the lumbar spine, hips and kees.

Because your booty muscles are also hip stabilizer, weak glutes can result in poor position of the enitre lower body, leaving you vulnerable to injuries like anterior cruciate ligament sprains (ACL), shin splints, tears and iliotibial (IT) band syndrome.

Protect your knees, lower back, hips and ankles by strengthening your booty muscles with this workout.

The gluteal muscles is the biggest human muscle and is capable of generating enormous power. This power can be transformed into speed, acceleration, vertical distance and endurance. Training the booty to extend powerfully and move body forwards is key to improving your ability to jump and run.

Workout Structure – 7 Minute BUTT & LEGS Home Workout | NO EQUIPMENT:

  • Workout: 45 sec Active 15 Sec Rest
  • One Set Per exercise


  • 1:04 Squats (45 sec)
  • 2:05 Side to Side Squats (45 sec)
  • 3:06 Alt Curtly Lunges (45 sec)
  • 4:04 Donkey Kicks (45 sec)
  • 5:03 Fire Hydarnts (45 sec)
  • 6:01 Hip Thrusts (45 sec)
  • 7:03 Elevated Single Leg Glute Bridges (45 sec)

Equipment: Mat (optional)

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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